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| Tips
for healthy eating |
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1-
Know your body and remember that each person metabolizes
food in a different way.
Those who easily gain weight should avoid fat. Those who suffer
from a high cholesterol rate should not eat eggs. Salt is harmful
for those who suffer from high blood pressure, and he who has a
fermentation problem would do better avoiding sweets, milk and
black beans, for example.
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| 2-
Eat at least three meals a day (breakfast, lunch and
dinner) and, if possible, have a snack in the afternoon. Try to
set a time schedule and don’t turn week-ends into “anything
goes”. This way, you will gradually eat less and will maintain
your energy levels always stable. |
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| 3-
Half of your intake of
calories should come from complex carbohydrates, which are
slowly turned into sugar, such as pasta, cereals and starches like
the potato.
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| 4- Use and abuse of fruits and vegetables. They supply the
vitamins, mineral salts and fiber that regulate the body’s
functioning. The rule of thumb is to eat 3 to 4 different fruits a
day, being one rich in vitamin C (orange, kiwi, guava, cashew,
etc). Two varieties of vegetables at each meal also guarantee an
adequate nutrition, but one should be rich in vitamin A (carrot,
beet, broccoli, endive, spinach).
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| 5-
Daily change the sources of protein (white or red meat,
cheese, legumes and eggs). From this group comes the substances
that form and recuperate muscles, skin and bones.
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| 6-
Reduce the intake of fat and simple sugars, such as soft
drinks and sweets. If they are not immediately “burned” by the
organism, they will quickly turn into undesirable fat deposits.
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| 7-
In
order to assure fiber supply, eat at least one whole food –
bread or rice |
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| 8-
Keep hydrated, drinking water and juices between
meals.
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| 9-
When you are eating, make it a time just for yourself.
Don’t use it to watch TV, read the papers or examine a
report while you are munching your food.
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| 10-
Resist
the temptation of fast-foods, which not only are laden with fried
ingredients, creams and other fatty elements, but also force you
to have a quick meal. The kilo restaurants, for instance, offer a
bigger variety and allow for a better food balance |
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